August 3, 2023

Menopause and Insomnia: How Long Does It Last?

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Written by Kendal Choe

menopause and insomnia -how long does it last and what can you do about it?
Photo by cottonbro studio

Menopause and Insomnia

Menopause is a significant stage in a woman’s life, marking the beginning of mid-life. While your body undergoes various changes, one particularly vexing symptom that many women face during this time is insomnia. The hormonal fluctuations that occur during perimenopause and menopause can wreak havoc on sleep patterns, leading to sleepless nights and daytime fatigue for menopausal women. Up to 85% of menopausal women experience hot flashes and night sweats, making it difficult to sleep. 

How Long Does It Last? 

Sleep difficulties often occur during perimenopause and persist throughout the menopause. For some, insomnia can remain an issue even after menopause. How long insomnia lasts during and after menopause varies widely among individuals with some reporting longer lasting symptoms than others. Fortunately, there are many effective treatments and therapies to reduce insomnia during this time in your life.


  • Learn about PeriMenopause
  • Take Free Classes
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  • Track your symptoms!

Treatment Options

Speaking with a healthcare provider can be helpful if your insomnia persists or causes significant issues in your daily life. 

  • Hormone replacement therapy (HRT) is a common treatment option for menopause-related insomnia. Women report improved sleep quality and fewer hot flashes while using HRT. 
  • Over-the-counter supplements such as melatonin or magnesium also proven to be effective in treating insomnia. Make sure to consult with a healthcare professional before adding supplements to your diet.
  • Aromatherapy can increase relaxation and even reduce hot flashes. Try out aromatherapy with lavender essential oils at nighttime to promote better sleep during menopause.
  • Simple lifestyle changes can be incredibly effective in combating insomnia during perimenopause and menopause. Consuming less caffeine and alcohol can dramatically improve your sleep quality. Developing a calming bedtime routine, like reading a book or taking a warm bath, can help your mind and body know it’s time for bed. Following a consistent sleep schedule by waking and sleeping at the same times every day (even the weekends) regulates your internal clock and promotes better sleep as well.

Disclaimer: At It’ we strive to provide valuable and reliable health information through our blog. We believe in empowering individuals to make informed decisions about their health and well-being. However, it is important to understand that the content on our blog is not intended to replace the advice, diagnosis, or treatment provided by a qualified medical professional.

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